Feb 09, 2026
3 min read
Pink noise, known to have a calming effect, could reduce dreams and affect the quality of sleep, according to a recent scientific study.
Rose noise: this nocturnal, which unknowingly ruins your nights
Relaxing sound apps, noise machines, YouTube playlists... It's never been more popular to use so-called "download" sounds for better sleep.Among them, red noise is often presented as a soft alternative to white noise that promotes falling asleep and improves sleep quality.But a new scientific study has shaken this widely held belief: by avoiding help, this kind of noise can actually reduce dreams and alter important phases of sleep, with potential consequences for recovery and mental health.
Pink Rush, sleep's new ally ... apparently
Over the years, pink noise has become a regular part of the nocturnal routine.Unlike white noise, which consists of all frequencies of the same intensity, pink noise attenuates high sounds and favors low frequencies, making it more "natural" and pleasing to the ear.Regular rain, the wind in the trees or the sound of the fan: these sounds should cover external disturbances and calm the brain before you fall asleep.
But this popularity is based mostly on testimonials, more than hard scientific evidence.
What scientific research reveals
Researchers from the University of Pennsylvania wanted to measure the effect of pink noise on sleep.Their research, published in the journal Sleep, included 25 healthy adults, followed for seven nights in a sleep laboratory.Each night, the participants slept under different conditions: silence, pink noise, airplane noise, a combination of two nights wearing headphones.
The result: When exposed to Pink Rush at about 50 decibels, participants lost an average of 19 minutes of sound sleep per night.Moreover, this sleep phase is important for dreams, memory consolidation and emotional regulation.
Few dreams, easy sleep
When pink noise was combined with more aggressive background noise, such as airplane noise, the effects were even more pronounced: a decrease in deep and REM sleep, an increase in time awake, and a feeling of less restorative sleep upon awakening.
In particular, people who sleep with this type of noise may wake up without remembering their dreams, and as the day goes on, they may feel tired, lose concentration, and experience more erratic moods.
Why headphones work better
Amazing fact: headphones have been proven to be more effective than pink noise at preserving hearing.By passively reducing noise pollution, they don't create continuous auditory stimuli that can disrupt nighttime brain activity.
Researchers especially warn against the use of pink noise in children, whose sleep is naturally rich in paradoxical stages that are important for brain development.Long-term exposure to continuous sounds can disrupt these essential mechanisms in the long term.
Does pink noise really help you fall asleep?
This may make it easier for some people to fall asleep, but it reduces the overall quality of sleep, including REM sleep.
What is the difference between a white tone and a pink tone?
Some people may fall asleep easily, but it seems to reduce the quality of sleep, including REM sleep.
There the middle of the house is the yeupe in the belonging of the pink?
White noise contains all frequencies with equal strength, while pink noise softens the surface and makes it easier on the ears.
Which option should you choose at night?
Reducing noise sources at the source or using earplugs appears to be more effective in preserving deep, restorative sleep.
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SCILAB.Pink noise reduces dreams and sleep quality [online].Science and Life.Available at: https://www.science-et-vie.com/corps-et-sante/le-bruit-rose-reduit-les-reves-et-la-qualite-du-sommeil-226007.html
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